CrossFit
Gymnastics Warm Up
5 Rope Climbs, rest 60-90 seconds.

Strength
5X5 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning (Heavy Metcon)
5 Rounds of
5/3 Bar Muscle Ups
10 Power Clean & Push Jerks (70Kg/45Kg)
Run 200m

18 Minute Time Cap.


Strength & Conditioning
Gymnastics Warm Up
5 Rope Climbs, rest 60-90 seconds.

Strength
5X5 Tempo High Bar Back Squat @ 75% – rest 60 sec.

*Notes: Quick descent, 3 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning
5 Rounds of
5/3 Strict Pull Ups
10 Dumbbell Push Presses (Heavy)
Run 200m

18 Minute Time Cap.